Want 5% bodyfat like Zac Efron in Baywatch?

Here’s Zac Efron's 12-week diet and workout plan he used for the film.
How to get a body like Zac Efron in Baywatch

Zac Efron trained hard, three days a week, with a rest day in between.

Each workout session consisted of supersets – i.e. doing two exercises back-to-back with no rest in between.

Supersets are great, as they save time in the gym, burn more calories and enhance the “pump”, which leads to faster muscle growth.

Below is Zac Efron’s workout routine.

You don’t have to bulk and cut throughout the year
Most bodybuilders try to accrue body mass before converting that mass into muscle. However, Patrick Murphy basically calls shenanigans on the whole concept, claiming that Efron never went above 10% body fat throughout the year. In other words, work with what you have.
Implement heavy training
Efron’s muscles in “Baywatch” clearly didn’t grow on their own. The actor performed some heavy lifting about three times per week for two months. It was all part of a high-intensity program.
Incorporate stabilisation exercises
Pushups, single-leg deadlifts, and shoulder presses might sound kind of basic, but they help prepare your body for the harder stuff.
Mix things up
According to Patrick Murphy, Zac Efron never “went through the same exact workout twice.”
Stay motivated
Zac Efron kept his eyes on the prize and blew audiences away with his chiselled abs. Maybe you’re not up for a starring role, but surely there’s a tangible reward lying in wait. Stay on task and you too can rock a “Baywatch” body.
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